Postpartum Class - Day 8

21-15-9

Deadlifts 

Pull-ups

Results:

Allison 7:15-55#-band

Darcy 7:05 - 55#- jump

Beth 7:38 -55#-jump

Steph I 7:02 90# - jump

Postpartum Class - Day 7

Warm UP:

Agility Ladder

10 Wallballs

Bear Crawl

10 Kettlebell Swings

Strength:

Back Squat

5-5-5-5-5

Cash out:

10 Back Squats

10 Ab Mat Sit ups

Results:
Beth 83, 3 rds
Darcy 60, 3 rds
Steph, 103, 4
Allison 85, 4

Postpartum Class - Day 6

1000 Meter Row

then

3 Rounds of:

10 Push Press

15 Burpees

then 

500 Meter Row

Results:

Beth 33# 16:15

Darcy 35/35# 16:20

Allison 35# 15:32

Steph 45# 16:07

Postpartum Class - Day 5

3 Rounds for time of:

500 Meter Row

20 Med Ball Cleans (6#)

20 Box Jumps (13")

Darcy 19:42

Beth 20:36

Allison 18:42

Steph 18:39

Postpartum Class- Day 4

Measurements and Nutrition Discussion

then...

Warm up:

Tabata Jump Rope and Air Squat

WOD:

AMRAP in 12 Minutes

10 Kettlebell Swings

10 Air Squats

30 Single Unders

Results:

Alison 8 

Steph 7

Darcy 5

Beth O. 9 

Postpartum Class- Day 3

Partner Day 

20 Minute AMRAP 

10 DB Push Press

10 Air Squats

10 Supermans

Results:

Beth/Darcy 13

Allison/Steph 15

Postpartum Class- Day 2

Cash out:

50 Wallballs for time

Darcy 2:20 6# to 17"+45#

Alison 2:20 8#

Steph  2:30 8#

Beth 2:25 8# to 13"

6 months Postpartum

It feels like forever but I wanted to share some success I have had 6 months Postpartum...My Muscle Up came back today! I'm so happy, I've been working hard and finally feel I'm on the road to recovery. Yes, It's not a games standard from full lock out, but I'm proud of it. 

The following is also an interesting case study on a workout I did at 24 months pregnant, 12 weeks post baby and 6 months post baby. I wish I had some data from pre-prego...but unfortunately I'm missing that.

  

The WOD:

10 Shoulder Press (75#)

15 Overhead Squats

20 Push Press

25 Front Squats 

30 Push Jerks

35 Back Squats

The Results:

24 weeks Pregnant - 12:17

12 weeks postpartum - 11:45

6 months postpartum - 9:37

The Baby:

Postpartum class - Day 1

CrossFit King of Prussia has started a 6 Weeks Women's Wellness Program for postpartum moms....we will document the journey and workouts on this blog. 

 

Warm Up:

Agility Ladder - Dynamic Drills

WOD:

AMRAP in 12 minutes of:

Row 250 Meters

10 Air Squats

10 Push-ups

10 Lunges

Results:

Beth 2.9 (forgot lunges on last round)

Alison 3

Steph 3

Darcy 3